Omega-3 essential fatty acids, or EFAs, are necessary for good health, but you must obtain them from dietary or supplementary sources. You will find two of the omega-3 EFAs in fatty fish, such as salmon, halibut and tuna, according to the University of Maryland Medical Center. You can also take fish oil supplements. But if eating fish or taking a fish oil supplement is not an option, you can find the other omega-3 EFA in nuts.
Walnuts
Alpha-linolenic acid, or ALA, is the omega-3 EFA found in plants; an ounce of walnuts contains a whopping 2.5 g of ALA. Your body will also convert ALA, in small amounts, to the forms of omega-3 found in fish, according to the National Center for Complementary and Alternative Medicine. The World Health Organization recommends consuming 0.8 to 1.1 g daily of ALA and 0.3 to 0.5 g of the type of omega-3 found in fatty fish. Eating a handful of walnuts three times a week is a tasty way to meet this requirement. Eat them plain, sprinkle them on pancakes or throw a few into your yogurt.
Butternuts
Butternuts are an endangered member of the walnut family. One ounce of butternuts contains 2.4 g of omega-3. Butternuts, also known as white walnuts, are hard to find and can be expensive. Butternut canker, a fungal disease found throughout the tree's North American range, has wiped out many native stands of butternut trees in the United States, notes Canada's Rideau Valley Conservation Authority. If you can find them and are willing to pay, butternuts are an excellent source of ALA omega-3.
Other Nuts
Many other nuts also contain ALA, but in much smaller amounts. Still, a handful of black walnuts or beechnuts will meet the recommended daily amount of ALA, with about 0.6 g. Hickory nuts, pine nuts, pecans, almonds, chestnuts and pistachios all contain lesser amounts of omega-3. Nuts are loaded with calories due to their high fat content, so keep consumption to one serving a day. Overall, walnuts will give you the best omega-3 bang for your calorie buck.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Self Nutrition Data: Nutrition Facts: Nuts, Walnuts, English
- National Center for Complementary and Alternative Medicine: Omega-3 Supplements: An Introduction
- Medline Plus: Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid
- Self Nutrition Data: Nutrition Facts: Nuts, Butternuts, Dried
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